20 ways To lose 20

By: By Barbra A. Sassower, MPH, RD, CDE and Rosalind Elemy, MA, RD

Cinnamon Oat Cookies 428To lose one pound of weight you need to cut back 3,500 calories from food, or increase your activity level to burn an additional 3,500 calories. However, most people do not realize that cutting back just 200 calories a day will result in a weight loss of approximately 20 pounds a year.

TIPSDecrease feeling deprived while cutting calories by using less fat and sugar, and increasing volume in the diet by adding fiber from vegetables and whole grains. Pay attention to methods of cooking. Opt for low fat or fat-free cooking methods: steam, grill, bake or broil, with no fat or with minimal fat.

20 WAYS TO SAVE 200

1Try whole grains such as whole wheat or oat bran for added fiber. Choose an English muffin instead of a big (106 gram) bagel to save 200 calories a day.

7Instead of adding 1/4 cup of maple syrup to French toast in the morning (210 calories), try 1/4 cup berries (20 calories) and a dash of cinnamon.

8Drink herb tea, water with lemon or lime juice, or diluted juice instead of sweet teas, sodas, or other fruit juices. Try 1/2 cup of juice in 2 cups of water at 30 calories and save 210 calories over 16 ounces of pure juice at 240 calories.

10 Stay with lean meats such as whith meat chicken and turkey without the skin instead of beef. Cut portions sizes to three ounces, and request sauces and condiments on the side.

11 Choose four ounces of canned tuna in water with nonfat yogurt or nonfat mayonnaise instead of four ounces of tuna canned in oil with one tablespoon regular mayonnaise and save 172 calories.

12 Order half a sandwich with a side salad instead of a whole sandwich. Hold any high fat meats, cheeses and condiments. Use three ounces of fat-free turkey breast instead of regular beef bologna abd save 189 calories.